5 plant foods to absorb more iron

5 plant foods to absorb more iron

Are you looking to add  iron  to your  diet and  don’t like meat? In this article we will introduce you to some of the approved foods that contain iron.

If you want to reduce your red meat consumption, the  amount of iron your body receives will  also decrease . Plant foods also contain minerals but are not well absorbed.

Only 2 to 20 percent of the iron in plants enters the bloodstream through the body’s digestive system, and 15 to 30 percent of it will be supplied through animal foods. Fortunately, there is a handy solution to this. Just add vitamin C to your diet. This vitamin can increase the absorption of non-heme iron (heme from hemoglobin).

Here are six plant materials that contain iron, and it is worth noting that each of them contains fruits or vegetables that contain the vitamin C that you need for iron absorption.

  1. Spinach (a source of iron) + red pepper (a source of vitamin C):

There are several ways to use these two together. You can add chopped raw peppers to a spinach salad and enjoy it. Another idea is to put cooked spinach in bell peppers that are stuffed with other ingredients. You can use pepper, garlic, and spinach.

  1. Broccoli (a source of iron) + tomatoes (a source of vitamins):

Broccoli is  steamed inside the tomato. You can use this mixture with  onions  ,  mushrooms  ,  olive oil,  garlic and various sauces. Complete your meal with low-fat protein (like chicken, salmon, or legumes) and healthy carbohydrates like quinoa.

To  boost iron at breakfast, add broccoli and tomatoes to your omelette.

  1. Black Beans (a source of iron) + cabbage (a source of vitamins):

One of my favorite ways to combine these two ingredients is to use bean tacos with a vinaigrette. Cabbage rolls stuffed with black beans is another way to use these two ingredients together.


  1. Lentils (source of iron) + Brussels sprouts (source of vitamins):

Put roasted Brussels sprouts on lentils and serve. You can add raw cabbage to lentils and serve it as a salad.

5- Dark chocolate (a source of iron) + strawberry (a source of vitamins):

As you probably know, dark chocolate has many health benefits. This substance is rich in iron. You can melt the chocolate and pour it on the strawberries. You can also add strawberry and chocolate chips to your morning meal.

Making chocolate and strawberry smoothies is another way. For a healthy dessert, you can add almond milk, chocolate, and strawberries to a blender and garnish with ingredients like mint.

Other tricks:

  • Cooking with iron:  Using utensils made of iron can introduce some iron into your body. This is especially true when you want to prepare acidic foods with a high content of water in these dishes.
  • Avoid foods that interfere with iron absorption:  tannins (found in tea and coffee) and  calcium  prevent iron absorption. So if you want to absorb more iron, avoid taking these together.